Dash Diet Recipes: Diet To Lower High Blood Pressure

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DASH Diet Recipes: Diet To Lower High Blood Pressure

Is that the DASH diet?

DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet (DASH Diet) is a healthy diet aimed to help treatment or prevent hypertension (high blood pressure). With the DASH diet, you will reduce your intake of sodium (salt) in the diet and increase the variety of foods that contain nutrients that are beneficial for lowering blood pressure, such as potassium, calcium and magnesium.

So with the DASH diet you will know the type of high blood pressure-lowering diet. Even applying the DASH diet will lower your blood pressure 8 to 14 points in 2 weeks time. The decrease in blood pressure will certainly beneficial for patients with hypertension to reduce the risk of complications of the disease.

Other benefits of the DASH Diet
The DASH diet was also useful not only lowers blood pressure but also good for the prevention of osteoporosis, cancer, heart disease, stroke and diabetes (diabetes). And for those of you who are in a weight loss program, the DASH diet can help you to slim down in a healthy way.

DASH ...
... Diet Target
The target of the DASH diet is reducing sodium intake into the body, where it plays a role in increasing sodium blood pressure.

There are 2 kinds of DASH diet:
1.Diet DASH standard, which is the maximum allowable intake of sodium is 2300 mg per day.
2.Diet DASH below standard, namely sodium intake per day should not exceed 1500 mg per day.

Both versions of the DASH diet aims to reduce the amount of sodium intake is usually the daily diet (no diet) reached 3500 mg per day or more. And Dietary Guidelines of Americans limit sodium intake maximum 2300 mg per day.

How to run the DASH diet
Both kinds of ways DASH diet encourages you to eat whole grains, fruits, vegetables and low fat dairy products. Besides healthy foods in a healthy diet includes some fish, poultry and legumes. While red meat, sweets (candy) and small amounts of fat dperbolehkan. As an overview, the principle DASH diet low in fat, cholesterol and total fat.

The recommended food servings
Here is an example of a dish of food per day for a 2000 calorie needs.

Wheat (6 to 8 servings per day)
Type of food: bread, cereal, rice and pasta. Each serving contains 1 slice whole wheat bread, 1 ounce dry cereal, or ½ cup cooked cereal, rice or pasta.

Tips serves food made from wheat:
• Choose whole grains, meaning unprocessed or refined, because of its high fiber and nutrient substances are still high.
• Replace your rice with red rice
• Choose whole wheat pasta instead of regular pasta.
• Replace white bread also with wheat bread.
• Look for products labeled 100% whole grain or 100% whole wheat
• Wheat is naturally low in fat because it avoid adding butter, cream or cheese.

Vegetables (4 to 5 servings per day)
Vegetables are included in the DASH diet is rich in vegetable fiber and contain vitamins, essential minerals that contribute to lower blood pressure as potassium and magnesium. Examples of one serving of vegetables is 1 cup raw green vegetables or ½ cup raw vegetable slices or steamed vegetables.
• This vegetable dish can be a main menu besides brown rice or whole wheat bread.
• In addition to fresh vegetables, frozen vegetables are also an option. And examine the product label frozen vegetables you choose, make sure the words "low sodium" or without added salt.

Fruits (4 to 5 servings per day)
Fruits good for people with hypertension because it is high in fiber, low in fat, and contains potassium and magnesium (except avocado and coconut).

Examples of servings of fruit per day: 1 medium fruit or ½ cup of fresh fruit, frozen fruit or canned fruit.

Tips serving pieces:
• Make fruit as a companion to a main meal or as a snack, and you can also experiment with adding toping low-fat yogurt on top of fresh fruit pieces.
• As much as possible present in the fruit without peel, because the skin of the fruit contains fiber and beneficial nutrients.
• Note also drug interactions with your doctor prescribes fruits are consumed, such as fruit and juice was sour cause interactions with certain medications.

Low-fat dairy products (2 to 3 servings per day)
These include milk, yougurt, cheese and other dairy products. Group food is very beneficial since it contains calcium, vitamin D and protein. And choose low-fat or fat-free.
Examples of the presentation is: 1 cup skim milk, 1 cup yogurt or 1 ½ ounces of cheese.

Her presentation tips:
• If you have any problems with the digestion of dairy products, choose lactose-free products rather than products containing lactase enzyme which aims to reduce the symptoms of lactose intolerance.
• Eat cheese or fat-free cheese in small amounts because it contains high levels of sodium.
• Serving of yogurt would be beneficial to keep the nutrient intake of dairy products, because it adds to the dish vary with your fruits.

Seamless red meat, chicken and fish (as much as 6 servings or less per day)
Meat is an important source of protein, vitamin B, iron and zinc. However, due to the content of fat and cholesterol, not serve meat as the main menu, or less servings of meat a day serving more vegetables.

One serving of meat for example: 1 oz broiled skinless chicken meat, seafood or lean meat, one egg or 1 oz fruit canned tuna without added salt.

Tips in the presentation:
• Remove skin and fat from the meat and Olahlah with grilling, steaming or boiling and avoid fried.
• Whenever possible, choose fish that are good for heart health, such as salmon, herring and tuna. These fish are rich in omega-3 fatty acid that serves to lower cholesterol.

Nuts, seeds and legumes (4 to 5 servings per week)
Which is nuts including almonds, sunflower seeds, peas, beans, peas, nuts which are rich in magnesium, potassium and protein. It also has a high fiber content and phytochemical substances that are useful to prevent cancer and cardiovascular disease. Take in small portions for high calorie content. For example, serve 1/3 cup nuts, 2 tablespoons seeds or ½ cup steamed peas or green beans.

Tips in the presentation:
Group of nuts is a lot of fat but also rich in monounsaturated fats and omega-3 fatty acids. In addition it is also fairly high calorie content, so it is recommended served sparingly.

Products derived from soy such as tofu and tempeh can be a substitute for meat. Amino acid content equivalent to meat, in addition tofu and tempeh are a source of isoflavones is beneficial for health.

Fats and oils (2 to 3 servings per day)
Fat is a nutrient that plays a role in the absorption of some vitamins and formation of the immune system. However, consumption of excess fat increases the risk of heart disease, diabetes and obesity (overweight). The recommended fat intake is 30% of total calories per day, preferably sourced from healthy fats (unsaturated fats). Examples of one serving of food with fat content, which is 1 tablespoon low-fat mayonnaise or 2 tablespoons light salad dressing.

Tips on choosing healthy fats:
• DASH Diet will help you lose 10% of fat intake per day by limiting meat, butter, cheese, milk, cream, and eggs and foods processed using coconut oil.
• Avoid trans fats found in many processed foods such as crackers, baked goods / oven, as well as fried foods.
• Read food labels carefully, choose one that contains low levels of saturated fat and trans fat free.

Sweet foods (at most 5 servings per week)
No need to black list sugary foods, just reduce the intake. Each dish in the form of 1 tablespoon sugar, jelly or jam, ½ cup or 1 cup lemonade sornet.
• Choose foods that are labeled sweet: fat-free or low-fat, low-fat kukis eg.
• If still difficult to leave a sweet tooth, you can diet by replacing sugar with artificial sweeteners such as aspartame (Nutrasweet, Equal) or sucralose (Splenda). However, use only as needed. And instead of consuming a diet cola, it's better to drink low-fat milk or water only.
• Reduce the use of sugar, because it can increase the amount of calories that go into your body.

Is Inevitable Need coffee?
The effect of coffee on blood pressure is unclear. But the caffeine in coffee can raise blood pressure even if only temporarily. It is better to reduce the consumption of caffeine for good.

Tips Reduce Sodium Consumption
Actually with implementing the DASH diet is a great way to limit sodium intake. In addition there are several other ways to support your DASH diet:
• Avoid adding salt while you prepare food.
• If you want to eat canned food, then wash them first to reduce the amount of sodium.
• Choose foods labeled "no salt added" ("no salt added"), "sodium free," low sodium "or" very low sodium "

And you need to know that 1 teaspoon of table salt contains 2300 mg of sodium, and 2/3 teaspoon of table salt contains 1,500 mg of sodium.

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